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The Nutritional value and Health Benefits of Hazelnuts
Introduction
You can also call hazelnuts “filberts”. They are one of the tastiest and healthiest nuts you can eat. People often use hazelnuts in a wide range of foods, desserts, and spreads due to their sweet, mild flavour and crunchy texture. Besides their delicious flavour, hazelnuts are also very good for you because they are full of nutrients. Eating walnuts every day can improve your health in many ways, from protecting your heart to making your brain work better. We will discuss the health benefits of walnuts and how nutritious they are in this blog.
Nutritional Profile of Hazelnuts
Hazelnuts are nutrient-dense, meaning they pack a lot of nutrition into a small serving. Here is a breakdown of what makes hazelnuts a true superfood:
- Macronutrients
- Calories: Approximately 178 calories per 28g (1 ounce)
- Protein: 4.2 grams
- Fats: 17 grams (13 grams are healthy monounsaturated fats)
- Carbohydrates: 4.7 grams
- Fibre: 2.7 grams
- Vitamins and Minerals
- Vitamin E: 28% of the Recommended Daily Intake (RDI)
- Vitamin B6: 11% of the RDI
- Folate: 8% of the RDI
- Magnesium: 11% of the RDI
- Copper: 24% of the RDI
- Manganese: 87% of the RDI
These nutrients work together to provide numerous health benefits, some of which we will explore in detail.
What Hazelnuts Can Do for Your Health?
Good for your heart
There are many monounsaturated fats in hazelnuts. These facts are known to lower bad LDL cholesterol and raise good HDL cholesterol. This information makes it less likely that you will get heart disease. It helps keep blood pressure healthy and reduces inflammation because it has many vitamins and magnesium.
Hazelnuts are rich in Vitamins
Hazelnuts are rich in antioxidants, particularly vitamin E. Vitamin E helps fight oxidative stress. Free radicals are dangerous to the body, but antioxidants get rid of them. This approach lowers the risk of chronic diseases like cancer and getting old too quickly.
Helps the brain work better
Vitamin E, calcium, and healthy fats are some of the nutrients in hazelnuts that are beneficial for brain health. Studies have demonstrated that these nutrients reduce the risk of cognitive decline and enhance focus and memory. Some studies even show a link between eating nuts regularly and a lower chance of getting Alzheimer’s.
Helps you keep your weight
Even though they are high in calories, walnuts can help you lose weight if you eat them in moderation. The healthy fats, fibre, and protein in this food group make you feel full and help you control your hunger, so you’re less likely to eat too much.
Helps keep skin healthy
Hazelnuts help keep skin healthy and glowing because they contain a lot of vitamin E. Vitamin E keeps the skin moist, lowers inflammation, and protects it from UV damage. Hazelnuts’ vitamins also help keep skin from getting old.
Helps with Digestive Health
Hazelnuts have a lot of dietary fibre, which helps keep your bowels moving regularly and supports healthy gut bacteria. A robust immune system is closely linked to a healthy gut system.
Keeps your Body blood sugar levels
Hazelnuts are a good snack for people with diabetes or insulin resistance because they contain healthy fats and fibre, which can keep blood sugar levels in check. Their glycaemic index is low, which means they don’t make blood sugar rise quickly.
How to Incorporate Hazelnuts into Your Diet?
- Hazelnuts can be enjoyed in many forms:
- Raw or Roasted: A simple and healthy snack
- Nut Butters: Spread on toast or added to smoothies
- Chopped or Ground: Added to salads, yogurt, or oatmeal
- In Baking: Used in cookies, cakes, and breads
- As a Topping: Sprinkle over desserts or savoury dishes
Buying and Storing Tips
When buying hazelnuts, look for ones that are fresh and stored in airtight containers. Opt for unsalted and unroasted versions to get the most health benefits. Store them in a cool, dry place or refrigerate to extend their shelf life.
Possible allergies and safety measures
Some people are allergic to hazelnuts, just like they are to other nuts. Allergy symptoms can be mild to severe, so see a doctor if you suspect you have one. Also, because they have a lot of fat, controlling your portions is important to keep from eating too many calories.
Conclusion
Hazelnuts are both a tasty treat and a superfood that is good for you in many ways. If you want to take care of your skin, stomach, and heart, you should eat hazelnuts every day. These nuts can be a healthy, tasty part of your life if eaten raw, roasted, or added to meals. Today, give your body some healthy food by eating some crunchy walnuts.
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